Workout 7/1/13

Strength: Deadlift 3-3-3-3-3

Conditioning: For Time

9 KB swings 53/35
9 Box jumps 24″/20″
Run 800m
15 KB swings
15 Box jumps
Run 400m
21 KB swings
21 Box jumps
Run 200m

Let’s start July off with a BANG!

Free Park Workout Saturday!

Don’t forget we are going to be at Thomas S. Stoll Memorial Park, 12500 W. 119th Street, Overland Park, KS tomorrow morning for our FREE park workout! I’m not giving away the workout but it will be fun and challenging at the same time! I will give you a hint. 50-40-30-20-10 and you will have a voice in deciding some things tomorrow! Can’t wait to see everyone and let’s start the weekend off right!

Workout 6/28/13

Strength: Clean and Jerk 3-3-3-2-2-1-1-1

Conditioning: 3 rounds for time.

800m run
15 Power cleans (155/105)

Workout 6/27/13

Strength: KB Lunges 5×10 (53/35)

Conditioning: 15 AMRAP

3 Handstand Push up’s
5 Hollow Rocks
9 Air Squats

Workout 6/26/13

Strength: Back Squat 3-3-3-3-3

Conditioning: 3 rounds
1 min KB swing 53/35
1min Ab mat sit-ups
1 min box jumps 24″/20″
1 min push-ups
1 min 50m sprints
Rest 1 minute
Keep a running total per round and add at the end. That number equals your score.
Let’s do work!!!

Workout: 6/25/13

Skill: Power Snatch

Conditioning: 2 for 1

#1 9-15-21
Burpee
Double Under

*Rest 3 minutes

#2 21-15-9
Wall Ball (20/14)
Ab Mat Sit-ups

**15 minute time cap for both workouts.

Workout 6/24/13

Good Monday to everyone! Looking forward to seeing everyone and I hope you had a great weekend! Now let’s do work!
Strength: 2 Press/4PP/6PJ 4-Sets
Conditioning: Death by Front Squat 135/95

Start with 2 reps and work up to 12min max.

 

Saturday Park Workout

Hey Everyone,

Just wanted to let everyone know of our Free park WOD this weekend! Please feel free to bring friends, family, heck bring the dog! HaHa, Seriously just make sure to bring plenty of water and come join me for a great classic workout and be prepared for lots of fun!  Also stick around for some great news about Vanquish coming in the next few weeks!

When: Saturday the 22nd at 9am

Where: Thomas S. Stoll Memorial Park, 12500 W. 119th Street, Overland Park, KS